This diet is for pretty much anybody who's trying to put on mass. Obviously, if you're on this diet for awhile and you're not seeing any gains you need to up the calories. If you start getting obese you need to lower the calories (start by replacing the cheat meal with a clean meal). Although this is a bulking diet, you may actually lose fat (especially if you've been eating like shit for a long time and/or you're a lard-ass)
-2 slices whole wheat bread* with jam, 6 whole eggs, Apple
-8 oz steak or chicken 1 cup brown rice, 1/2 a can black beans
-40-50 grams whey protein, 1 scoop of natural peanut butter
-Cheat meal (at least 50-60 grams protein)
-8 oz steak or chicken, 1 cup brown rice, 1/2 a can black beans
-40-50 grams whey protein, 1 tablespoon extra virgin olive oil
*Between meals snack on almonds(4 oz) mixed with peanuts(4oz), or cashews(4oz) mixed with peanuts(4oz), preferably un-salted.
*Make sure the ingredients say whole wheat, not enriched wheat flour.
**On workout days there's also PWO shake: 75-100 grams whey protein
100 grams dextrose/maltodextrin/vitargo OR what I do is just eat 4 packets of flavored, instant oatmeal; the kind with the sugar in it. I just can't stand dextrose anymore...
-2 slices whole wheat bread* with jam, 6 whole eggs, Apple
-8 oz steak or chicken 1 cup brown rice, 1/2 a can black beans
-40-50 grams whey protein, 1 scoop of natural peanut butter
-Cheat meal (at least 50-60 grams protein)
-8 oz steak or chicken, 1 cup brown rice, 1/2 a can black beans
-40-50 grams whey protein, 1 tablespoon extra virgin olive oil
*Between meals snack on almonds(4 oz) mixed with peanuts(4oz), or cashews(4oz) mixed with peanuts(4oz), preferably un-salted.
*Make sure the ingredients say whole wheat, not enriched wheat flour.
**On workout days there's also PWO shake: 75-100 grams whey protein
100 grams dextrose/maltodextrin/vitargo OR what I do is just eat 4 packets of flavored, instant oatmeal; the kind with the sugar in it. I just can't stand dextrose anymore...
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